A.
5 Rounds For Time
10 Bar Muscle-ups
25 Russian Swings 106/70#
Run 400 Meters
Rest 2 Minutes
B.
2 Sets
1 Minute Hollow Rock
1 Minute Rest Between Sets
C.
3 Sets
Weighted GHD Hip Extensions x 5 @10X3
3 Sets
Single Leg DB Romanian Deadlift x 10